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WHEELWOD OF JUNE 16

BUY IN: 3 Rds 10 PVC pass thru 10 push ups 10 back extensions 10 wall balls FOCUS: Cleans ( from floor) Light weight 5-5-5-5-5 Weighted Ring dips 5-5-5-5-5 WOD: GRACE 30 C&J for time at 75# Modify weight as needed Cash out: 30 Cal Row Benchmark, record your times

WHEELWOD OF THE DAY JUNE 12TH #FridayFitness

Hey there Friday! you sexy son of a bitch… we have been looking for you since Monday. well another week is here and gone and some tough wods this week! Great work!   BUY IN: 3 sled pulls (light weight) 3×25 meters   FOCUS: OGAR STRONG PHASE 2 WEEK 2 Day 2 Bench Press 5RM […]

WHEELWOD OF THE DAY JUNE 11TH #WheelLady

IT’s HAMMER TIME! So Strongman.. How did it go? I loved every minute of it even thou it was hell.   Today’s focus will be a Chipper from our 1 and only BossLady Steph “the Hammer” Hammerman aka the steph infection. Steph just got a new job coaching at crossfit Baracuda in FLA and starts […]

WHEELWOD OF THE DAY JUNE 10TH #Warrior

STRONGMAN TIME We saw some impressive times yesterday in the row Push up WOD. I really like a sprint WOD like that. Today’s focus is going to be a heavy WOD with something we have not done yet. TIRE FLIPS!!! If you don’t have access to Tire’s we can sub it with Heavy KB’s.   […]

WHEELWOD OF THE DAY JUNE 9TH #21-15-9

Sprint Style Well if you hit yesterdays WOD then you are looking forward to a sprint style. It took me 34 minutes to complete Eva and I’m a little sore. The 150 pull ups and 150 snatch was still easier than the 2 1/2 miles. So today’s wod is going to a quick one but […]

WHEELWOD OF THE DAY JUNE 8th #MONDAY MADNESS

AND WERE BACK! After a nice weekend of recovery we are back up and at it and we may as well stick with wheelwod style and plan a bruiser for Monday to sweat out the weekend! BUY IN: out of chair 2 rds 10m crawl 10 push ups 10 situps 10m crawl then 1 min […]

WHEELWOD OF THE DAY JUNE 5th #DrunkenFist

Ah Friday how I love Thee When you have to become an adult and work Monday to Friday (or consistent schedule) the weekend becomes just like it was in school other than its not usually in anticipation of a Kegger but a possible nap or extra time in the gym. Funny how times change. None […]

WHEELWOD OF THE DAY JUNE 4th #CraneStyle

“Hold the Vision, Trust the Process” Someone told me this a long time ago and sometimes I let that Vision slip and the process goes to shit. After I injured my wrist a few months back I got a little of track as i was very limited to what I could do… well I found […]

WHEELWOD OF THE DAY JUNE 3RD #TigerStyle

WEDNESDAY WODS ARE TOUGH We are half way through the week and have been hitting some tough WOD’s already so today we will focus on some strength work with a fast pace sprint style WOD. Aim to finish the WOD at about the 7-10 min mark. Buy In: shoulder mobility IRON SCAPS RING ROWS TYW […]